Mountain Bike Strength Training Systems

April Mountain Bikers DB Combo of the Month

All right folks, it is a bit late but last week got caught up getting the new No Gym, No Problem: Real Bodyweight Training for Montain Bikers program done so hopefully you don’t mind the delay (you can sign up for this free workout by signing up for the free blog updates by clicking on the Free Stuff tab above).

This DB Combo drill is actually a teaching method I use to help mountain bikers understand the movements needed to execute a good DB snatch. The DB snatch is one of the best power exercises out there but without getting the movement to come from the hips instead of the low back you miss the whole point of the exercise. This drill will serve as a workout and help you groove this invaluable movement as well.

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Scottsays:

I love this combo! I have a question about my form, though, and I hoep you can help. I feel good through the dead lift, swing, and high pull, but when I move to the snatch, I can feel myself pushing off of my toes more than my heels. I assume I’m shifting my weight to the front and using my quads more than my glutes and not doing the snatch properly. I think it may have to do with the DB motion for the snatch being more vertical than a “swing” as in the swings and high pulls. Do you have any tips?

Are you initiating the movement by pushing through the toes or are you finishing off by pushing through the toes? Getting the ankles involved at the end will have you end up on your toes and is not a bad thing. If you are just getting crazy with the pull and shifting your weight forward right off the bat then you just have to slow down a hair and make sure that you initiate the movement the right way.

Also, even though the DB motion of the snatch is more vertical your motion stays the same. That is the idea of the combo drill. Learn to move and then let the DB travel around you as opposed to you letting the motion of the DB move you around – if that makes sense.

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